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Monday, June 6, 2016

5
Jun

Monday, June 6, 2016

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Essentials

Strength/Skill:
Warm Up:2 Sets:

Strength:

A) 3 Sets: (EMOM)

  • DB Hang Power Snatch x 2 (AHAP)

B1) 5 Sets:

Close Grip Bench Press

  • Set 1 = 10 Reps @ 72.5%
  • Set 2 = 8 Reps @ 77.5%
  • Set 3 = 6 Reps @ 82.5%
  • Set 4 = 4 Reps @ 87.5%
  • Set 5 = 4 Reps @ 90%

B2) 5 Sets:

  • Wt. Supinated Grip Pull Ups x 10-8-6-4-4 (AHAP)

*Superset B1 + B2

Skill:

WOD:
3 Rds For Time:

  • 15 Shoulder to Overhead
  • 12 Pull Ups
  • 9 Thrusters
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

Strength:

A) 3 Sets: (EMOM)

  • DB Hang Power Snatch x 2 (AHAP)

B1) 5 Sets:

Close Grip Bench Press

  • Set 1 = 10 Reps @ 72.5%
  • Set 2 = 8 Reps @ 77.5%
  • Set 3 = 6 Reps @ 82.5%
  • Set 4 = 4 Reps @ 87.5%
  • Set 5 = 4 Reps @ 90%

B2) 5 Sets:

  • Wt. Supinated Grip Pull Ups x 10-8-6-4-4 (AHAP)

*Superset B1 + B2

Skill:

Dustin’s B-Day WOD:
3 Rds For Time:

  • 21 Shoulder to Overhead 95/65
  • 15 Pull Ups
  • 9 Thrusters
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

Strength:

A) 3 Sets:

  • DB Hang Snatch x 2 ea. (AHAP)

B1) 5 Sets:

Close Grip Bench Press

  • Set 1 = 10 Reps @ 72.5%
  • Set 2 = 8 Reps @ 77.5%
  • Set 3 = 6 Reps @ 82.5%
  • Set 4 = 4 Reps @ 87.5%
  • Set 5 = 4 Reps @ 90%

B2) 5 Sets:

  • Wt. Supinated Grip Pull Ups x 10-8-6-4-4 (AHAP)

*Superset B1 + B2

C) 3 Sets:

  • Single Arm Neutral Grip DB Bench Press x 6 @27.5% of 1RM Bench Press
  • Pendlay Row x 6 (AHAP With Good Form)

Skill:

WOD:
  • 22 Minute EZ run @ 70% of 1 Mile PR Pace

Then

  • 2x40m Stride outs @92% & 95%, 2x60m sprint @ 95% & 98%, 1x80m sprint @ 98%, 1x100m sprint @ 98% (3-5 minute Rest Between reps)

*Example if your 1 Mile PR is 6:30, the EZ run pace will be 9:28.

Additional:
  • 10 Minutes Mobility

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